Lying Figure Four
The Lying Figure Four is a restorative mobility exercise that targets the glutes and external hip rotators to improve flexibility and reduce lower back tension. By lying supine and crossing one ankle over the opposite knee, you can safely isolate the hip muscles without straining the spine.
Because recovery is highly individual, the AI analyzes your recent lower-body training volume and sleep data to determine when your hips need this specific release. If you report tightness or lower back discomfort, the app prioritizes this movement and tracks your hold duration to ensure you are stimulating the parasympathetic nervous system for optimal tissue relaxation. Over time, it learns which mobility protocols yield the best recovery scores for your specific physiology.
Form Cues
- Lie flat with your head and shoulders relaxed on the floor.
- Flex the foot of the crossed leg to protect your knee joint.
- Thread your hands through your legs to clasp the back of your supporting thigh.
- Pull your thigh gently toward your chest until you feel a deep stretch in the outer hip.
- Exhale deeply as you deepen the stretch.
- Don't lift your tailbone or lower back off the floor.
- Don't strain your neck by curling your head up to reach your leg.
- Don't let the foot of the crossed leg hang loosely.
- Don't force the stretch to the point of sharp pain or pinching.
Common Mistakes
- Lifting the lower back off the ground
- Tensing the neck and shoulders
- Failing to flex the crossed foot
- Holding breath during the stretch
- Twisting the spine to grab the leg
Muscles Worked
This exercise primarily targets the gluteus maximus and the deep external rotators of the hip, including the piriformis. It is highly effective for alleviating tightness in the outer hip area that often accumulates from sitting for long periods or heavy lower-body training, while also providing relief for the lower back.
Primary
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